Trainingswerte in Bezug auf realistische 10000m Zeiten (Autor: Manfred Rattner)
Erklärung zu den Abkürzungen siehe Pulsplan
Aerobes Training |
Anaerobes Training |
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10Km |
Reg |
|
GA1 |
|
|
GA2 |
|
1000m |
400m |
200m |
|||
100% |
60% |
65% |
70% |
75% |
80% |
85% |
90% |
95% |
105% |
110% |
115% |
120% |
125% |
31:30 |
5:15 |
4:51 |
4:30 |
4:12 |
3:56 |
3:42 |
3:30 |
3:19 |
3:00 |
2:52 |
1:06 |
1:03 |
30 |
32:00 |
5:20 |
4:55 |
4:34 |
4:16 |
4:00 |
3:46 |
3:33 |
3:22 |
3:03 |
2:55 |
1:07 |
1:04 |
31 |
32:30 |
5:25 |
5:00 |
4:39 |
4:20 |
4:04 |
3:49 |
3:37 |
3:25 |
3:06 |
2:57 |
1:08 |
1:05 |
31 |
33:00 |
5:30 |
5:05 |
4:43 |
4:24 |
4:08 |
3:53 |
3:40 |
3:28 |
3:09 |
3:00 |
1:09 |
1:06 |
32 |
33:30 |
5:35 |
5:09 |
4:47 |
4:28 |
4:11 |
3:56 |
3:43 |
3:32 |
3:11 |
3:03 |
1:10 |
1:07 |
32 |
36:30 |
6:05 |
5:37 |
5:13 |
4:52 |
4:34 |
4:18 |
4:03 |
3:51 |
3:29 |
3:19 |
1:16 |
1:13 |
35 |
37:00 |
6:10 |
5:42 |
5:17 |
4:56 |
4:37 |
4:21 |
4:07 |
3:54 |
3:31 |
3:22 |
1:17 |
1:14 |
36 |
37:30 |
6:15 |
5:46 |
5:21 |
5:00 |
4:41 |
4:25 |
4:10 |
3:57 |
3:34 |
3:25 |
1:18 |
1:15 |
36 |
38:00 |
6:20 |
5:51 |
5:26 |
5:04 |
4:45 |
4:28 |
4:13 |
4:00 |
3:37 |
3:27 |
1:19 |
1:16 |
36 |
38:30 |
6:25 |
5:55 |
5:30 |
5:08 |
4:49 |
4:32 |
4:17 |
4:03 |
3:40 |
3:30 |
1:20 |
1:17 |
37 |
39:00 |
6:30 |
6:00 |
5:34 |
5:12 |
4:52 |
4:35 |
4:20 |
4:06 |
3:43 |
3:33 |
1:21 |
1:18 |
37 |
39:30 |
6:35 |
6:05 |
5:39 |
5:16 |
4:56 |
4:39 |
4:23 |
4:09 |
3:46 |
3:35 |
1:22 |
1:19 |
38 |
40:00 |
6:40 |
6:09 |
5:43 |
5:20 |
5:00 |
4:42 |
4:27 |
4:13 |
3:49 |
3:38 |
1:23 |
1:20 |
38 |
40:30 |
6:45 |
6:14 |
5:47 |
5:24 |
5:04 |
4:46 |
4:30 |
4:16 |
3:51 |
3:41 |
1:25 |
1:21 |
39 |
41:00 |
6:50 |
6:18 |
5:51 |
5:28 |
5:07 |
4:49 |
4:33 |
4:19 |
3:54 |
3:44 |
1:26 |
1:22 |
39 |
41:30 |
6:55 |
6:23 |
5:56 |
5:32 |
5:11 |
4:53 |
4:37 |
4:22 |
3:57 |
3:46 |
1:27 |
1:23 |
40 |
42:00 |
7:00 |
6:28 |
6:00 |
5:36 |
5:15 |
4:56 |
4:40 |
4:25 |
4:00 |
3:49 |
1:28 |
1:24 |
40 |
42:30 |
7:05 |
6:32 |
6:04 |
5:40 |
5:19 |
5:00 |
4:43 |
4:28 |
4:03 |
3:52 |
1:29 |
1:25 |
41 |
43:00 |
7:10 |
6:37 |
6:09 |
5:44 |
5:22 |
5:04 |
4:47 |
4:32 |
4:06 |
3:55 |
1:30 |
1:26 |
41 |
43:30 |
7:15 |
6:42 |
6:13 |
5:48 |
5:26 |
5:07 |
4:50 |
4:35 |
4:09 |
3:57 |
1:31 |
1:27 |
42 |
44:00 |
7:20 |
6:46 |
6:17 |
5:52 |
5:30 |
5:11 |
4:53 |
4:38 |
4:11 |
4:00 |
1:32 |
1:28 |
42 |
44:30 |
7:25 |
6:51 |
6:21 |
5:56 |
5:34 |
5:14 |
4:57 |
4:41 |
4:14 |
4:03 |
1:33 |
1:29 |
43 |
45:00 |
7:30 |
6:55 |
6:26 |
6:00 |
5:37 |
5:18 |
5:00 |
4:44 |
4:17 |
4:05 |
1:34 |
1:30 |
43 |
45:30 |
7:35 |
7:00 |
6:30 |
6:04 |
5:41 |
5:21 |
5:03 |
4:47 |
4:20 |
4:08 |
1:35 |
1:31 |
44 |
46:00 |
7:40 |
7:05 |
6:34 |
6:08 |
5:45 |
5:25 |
5:07 |
4:51 |
4:23 |
4:11 |
1:36 |
1:32 |
44 |
46:30 |
7:45 |
7:09 |
6:39 |
6:12 |
5:49 |
5:28 |
5:10 |
4:54 |
4:26 |
4:14 |
1:37 |
1:33 |
45 |
47:00 |
7:50 |
7:14 |
6:43 |
6:16 |
5:52 |
5:32 |
5:13 |
4:57 |
4:29 |
4:16 |
1:38 |
1:34 |
45 |
47:30 |
7:55 |
7:18 |
6:47 |
6:20 |
5:56 |
5:35 |
5:17 |
5:00 |
4:31 |
4:19 |
1:39 |
1:35 |
46 |